This one goes to the guys that have ran a few cycles of 5/3/1.
Which rep range have you found the most efficient for the 5+/3+/1+ sets?
I expect an answer like:
5+ : 12-8 reps
3+ : 10-6 reps
1+ : 8-4 reps
Thanks in advance for your replys!
I always expect to get at least 7 reps at 85%, 5 reps at 90%, and 3 reps at 95%. If I can hit at least those minimum numbers, then I’m happy. If I can’t hit those, I’ll readjust my maxes and start over.
Do the math. Basic Algebra against Jim’s 1RM formula.
Its 9, 7, 5 for the money set based on your true 1RM.
If you hit those reps on your 1,2,3 weeks respectively, you’ll have attained your true 1RM based on Jim’s formula for calculating 1RM.
If you are over those rep numbers, feel confident about raising your 1RM for the next cycle.
Generally this is how it goes:
Weel 1: 9-11 reps
Week 2: 6-8 reps
Week 3: 4-5 reps
Week 4: Fuck dat shit
The best rep range is one that puts your estimated 1RM up from the previous cycle.
[quote]sufiandy wrote:
The best rep range is one that puts your estimated 1RM up from the previous cycle. [/quote]
^ This. Just go balls to the wall on the last set of each exercise and things will work out.
The rep ranges are totally dependent on many cycles you have ran through. I’m on my 7th cycle, so I’m making the minimum each time now. On my first I was hitting ridiculous number of reps.
[quote]PB Andy wrote:
Generally this is how it goes:
Weel 1: 9-11 reps
Week 2: 6-8 reps
Week 3: 4-5 reps
Week 4: Fuck dat shit[/quote]
If things are set-up right to start with…
[quote]Fandango wrote:
[quote]sufiandy wrote:
The best rep range is one that puts your estimated 1RM up from the previous cycle. [/quote]
^ This. Just go balls to the wall on the last set of each exercise and things will work out.[/quote]
This again…the last set is most crucial…effort wise, Jim has said that some days you are not going to hit all your numbers. That does not mean you need a back off because of one bad day.
I’m on my 10th cycle and it varies from week to week, month to month, and is different with each exercise.
Just get as many as possible. As long as you get the minimum reps every week, you can add weight to your max the next month. Some days you feel great and some days you don’t. Don’t freak out b/c you only got 7 reps when you were supposed to get 5.
[quote]CGspot wrote:
Don’t freak out b/c you only got 7 reps when you were supposed to get 5.[/quote]
lol this. It’s funny to look at compared to most people, because “mediocrity” is so popular on planet earth.
You’re supposed to get a certain number of reps, you get more, you’re pissed. Just something I’ve observed.
[quote]walkinbazooka wrote:
[quote]CGspot wrote:
Don’t freak out b/c you only got 7 reps when you were supposed to get 5.[/quote]
lol this. It’s funny to look at compared to most people, because “mediocrity” is so popular on planet earth.
You’re supposed to get a certain number of reps, you get more, you’re pissed. Just something I’ve observed.[/quote]
Not sure I get what you’re saying?
[quote]CGspot wrote:
I’m on my 10th cycle and it varies from week to week, month to month, and is different with each exercise.
Just get as many as possible. As long as you get the minimum reps every week, you can add weight to your max the next month. Some days you feel great and some days you don’t. Don’t freak out b/c you only got 7 reps when you were supposed to get 5.[/quote]
This is the best response. 5/3/1 was called the simplest most effective program for a reason. People shouldn’t worry about the small details. As long as you get the prescribed reps you’re fine. The body fluctuates all the time, and so will your strength levels and motivation, so no one can expect a specific number to hit all the time. It just leads to frustration and giving up.
[quote]CGspot wrote:
I’m on my 10th cycle and it varies from week to week, month to month, and is different with each exercise.
Just get as many as possible. As long as you get the minimum reps every week, you can add weight to your max the next month. Some days you feel great and some days you don’t. Don’t freak out b/c you only got 7 reps when you were supposed to get 5.[/quote]
This is about what I’ve found. I am on my 10th cycle as well. Right now I am busting my tits to get the minimum on squats and press but on bench and deads I’m well over. In another couple of cycles I expect it’ll be the other way round. Long as I’m making the reps though.